As rugby has evolved throughout the last 20 years speed and explosive power have become increasingly important for both backs and forwards players. Whereas strength was and remains an important aspect especially for forwards, players have become better all rounded athletes and the speed of the game has increased drastically. Speed and power sled training whilst it most certainly isn’t the only, is a great training method for rugby players to increase their all round athleticism.
Passionate about strength and conditioning and physical performance, at ERA-FIT we have worked with athletes and clubs to develop a range of customisable products. Hence, our sleds and prowlers provide athletes with the ideal tools to develop their physical abilities and improve their speed and power. Here are some of the best ways to use them to train speed and power for rugby players:
Speed sled training for rugby
Sled Marches
Marches are a great exercise to begin with for rugby players looking to improve their speed. The resistance created by the sled and weights allows to focus on the individual’s running technique and develop a faster and more complex sprint pattern. Slowing the movement down, the athlete should look at creating a slight forward lean and then start marching focusing on driving the knees high whilst also bringing their toes up to finish off the movement. Specifically, marching engrains front and backside mechanics, stance leg stiffness, vertical and horizontal force production, forefoot dominance, and more. All of which regulate performance with the sled and in a sport setting.
Sled Bounds
The Sled Bound evolved from traditional Bounds or Leaps, adopted from track & field culture. This exercise allowing the athletes to work on acceleration than top speed. Although top speed is important for various reasons. Specific to acceleration, stride length and explosive power Sled Bounds allow athletes to work on major weaknesses and strengthening the core.
Sled Sprints
Sled Sprints is the most well known sled exercise. Whilst it still allows to focus on the technique aspect of sprinting it is great for developing speed and explosive strength. With the ability to adjust the weight on the sled the athlete can modify the resistance to please and develop stronger movement patterns. It will develop higher levels of specific strength in all of the involved musculature. In much the same way that they are called upon to function during the initial stages of accelerating in sport or competition.
Strength and power sled training for rugby
Prowler pushes
With maximum loading weights a lot higher than those of speed sleds, prowlers allow to work more on athletes strength. In that sense, prowlers allow rugby players to recreate game specific movements such as scrummaging, tackling, rucking or even mauling. Engaging the whole body prowler pushes allow to develop a good postural strength with the ability to maintain a strong core position while pushing the prowler.
Sled pulls
Push and Pull
Finally the most complete exercise and probably the hardest is the push and pull, this time combining both movements and also getting the cardio going. To complete this exercise you’ll need to push the sled or prowler first for a chosen distance, then using a rope already attached to the sled you’ll need to go back to your starting line and pull it back using your arms. Once again creating rugby specific movements this allows to develop leg power whilst also mirroring the multiple movements of a player in a game.
Video credit: Travis Hansen – https://www.youtube.com/channel/UCOgkW3k3NchXHpk5zK-kfCg
